Let's start by finding a comfortable position,
Either cross-legged on a cushion or sitting in a chair with feet flat on the floor and a straight back allowing room for the diaphragm to expand and contract with each breath.
In today's practice,
We will also include the option to count using affirmations as a mantra that are set in time to the beat.
These will also double as a way to keep the count of the breath.
For example,
Breathing in for four counts,
I use the affirmation or mantra,
I am here now,
Takes the place of 1,
2,
3,
4.
Breathing out for six counts,
I use,
I am love now,
I am.
So there is one word for each count.
I prefer to use the same phrase for the inhale.
For an inhale of four and an exhale of seven,
I might use,
Inhaling,
I am here now,
Exhaling,
I am love now,
I am joy.
And then repeat.
For an inhale of four and an exhale of eight,
Inhaling,
I am here now,
Exhaling,
I am love now,
I am peace now.
To modify the count according to your preference,
Simply modify the final phrase,
Leaving off the last word or the last two words for shorter phrases.
Also,
Modify the words that change according to what you want to affirm.
Joy,
Peace,
Presence,
Abundance,
Connection,
Or whatever you prefer.
This is a reminder to stay present and that the I am is infinite potential and I have choice.
Also a reminder that what you desire is not separate from you,
But an aspect of you.
Let's count two rounds together at four and eight.
After the count of four,
We will begin.
One,
Two,
Three,
Four.
Inhale,
I am here now.
Exhale,
I am love,
I am peace now.
Inhale,
I am here now.
Exhale,
I am joy now.
I am abundance now.
Continue at any pace that works for you or simply focus on the sensation of the breath.
Feel free to shake,
Sway,
Or move with the beat,
Or try this later as a dancing or movement meditation.
For the last few moments,
Return to breathing at any pace you choose.
Simply notice the sensations of the inhale and exhale.
Gently begin to bring your awareness outwards and back to the sound of my voice.
I like to remind myself to become identified with awareness.
Let go of the story of self-image,
Of defending or creating,
Of becoming or unbecoming.
Feel the nervous system shift into release and a blossoming of presence and relaxation.
Remember that calm,
Centered awareness is always with you.
Thank you for your practice today.
Namaste.
In tomorrow's lesson,
We will learn about the phenomena of feedback.
We will look at how patterns can begin to be adjusted,
Leading towards clarity and release.
